Breastfeeding and Other Foods: A Comprehensive Guide

Breastfeeding is an essential part of a newborn's life and provides them with the necessary nutrients for their growth and development. While breastfeeding, it's important for mothers to consume a well-balanced diet that includes a variety of foods to ensure their baby is getting all the nutrients they need.

Mothers who are breastfeeding require additional calories to meet their nutritional needs. The recommended range is between 350 to 500 extra calories a day, on top of the typical 1,600 to 2,000 calorie diet. Consuming a variety of foods is essential as it can change the flavor of breast milk, which can help babies develop a taste for different foods later in life.

It's important to note that certain foods and substances can pass through breast milk and affect the baby's health. Mothers should avoid consuming alcohol, caffeine, and tobacco while breastfeeding. Additionally, certain seafood high in mercury should be avoided or limited. This article will explore the best foods to eat while breastfeeding and which foods to avoid or limit to ensure the health and well-being of both mother and baby.

Breastfeeding and Its Nutritional Benefits

Breastfeeding is an important source of nutrition for infants, providing them with essential nutrients that are necessary for their growth and development. Breast milk is rich in protein, vitamins, and minerals that are important for the baby's health. Breastfeeding mothers should make sure they are consuming a healthy diet to ensure that their breast milk is providing their baby with the nutrients they need.

Protein is an important component of breast milk and is essential for the baby's growth and development. Breastfeeding mothers should consume protein-rich foods such as lean meat, eggs, dairy, beans, lentils, and seafood low in mercury to ensure that their breast milk is providing their baby with enough protein.

Vitamins and minerals are also important for the baby's health. Breast milk contains a variety of vitamins and minerals, including omega-3s, vitamin C, vitamin D, iron, zinc, calcium, vitamin B12, vitamin A, choline, and iodine. Breastfeeding mothers should make sure they are consuming a variety of fruits, vegetables, and whole grains to ensure that their breast milk is providing their baby with these important nutrients.

In addition to providing essential nutrients, breastfeeding also has many health benefits for both the baby and the mother. Breastfeeding can help protect the baby against illnesses and diseases such as asthma, obesity, type 1 diabetes, and sudden infant death syndrome (SIDS). Breastfeeding can also help improve the baby's immune function and reduce the risk of heart disease later in life.

For breastfeeding mothers, breastfeeding can help reduce the risk of postpartum depression and can help improve milk supply. The American Academy of Pediatrics recommends exclusive breastfeeding for the first six months of a baby's life, followed by continued breastfeeding with the introduction of solid foods until at least 12 months of age.

Breastfeeding mothers should also make sure they are consuming enough fluids to stay hydrated and maintain their milk supply. Drinking water, milk, and other healthy beverages can help ensure that breastfeeding mothers are getting the fluids they need to stay healthy and hydrated.

Supplementing Breastfeeding with Other Foods

When it comes to supplementing breastfeeding with other foods, it is important to ensure that the baby is getting the necessary nutrition for healthy growth and development. This can be achieved by adding a variety of nutrient-rich foods to the mother's diet, which will in turn be passed on to the baby through breast milk.

Fruits and vegetables are an excellent source of vitamins, minerals, and fiber. Consuming a variety of colorful fruits and vegetables can help provide the necessary nutrients for both the mother and baby. Some great options include sweet potatoes, peas, leafy greens like kale and spinach, cabbage, and carrots.

Whole grains, nuts, seeds, and legumes are also important sources of nutrition. Brown rice, oatmeal, almonds, walnuts, chia seeds, and hemp seeds are all great options. These foods are rich in fiber, protein, and healthy fats, which are essential for both the mother and baby's health.

Protein foods such as lean meats, seafood low in mercury, and eggs are also important for healthy growth and development. Some great options include salmon, sardines, beef, and chicken. It is important to ensure that these foods are cooked properly to avoid any risk of foodborne illness.

Dairy products such as milk, cheese, and yogurt are also important sources of calcium and other essential nutrients. However, some babies may be allergic to dairy products, so it is important to watch for any signs of an allergic reaction.

In summary, supplementing breastfeeding with a variety of nutrient-rich foods is essential for the healthy growth and development of both the mother and baby. By incorporating a variety of fruits and vegetables, whole grains, nuts, seeds, and protein foods into the mother's diet, the baby will receive the necessary nutrients through breast milk.

Vitamins, Minerals and Supplements for Breastfeeding

Breastfeeding mothers have increased nutritional needs to support the growth and development of their babies. While a balanced diet is the best way to meet these needs, some mothers may benefit from taking vitamins, minerals, or supplements.

One important nutrient for breastfeeding mothers is vitamin D. This vitamin is essential for bone health and may also play a role in immune function. Breastfeeding mothers should aim to get 600-800 IU of vitamin D per day. This can be achieved through exposure to sunlight, fortified foods such as milk or orange juice, or supplements.

Another important nutrient is vitamin B12, which is needed for the production of red blood cells and nerve function. Breastfeeding mothers should aim to get 2.8 mcg of vitamin B12 per day. This can be achieved through animal products such as meat, fish, and dairy, or through supplements.

Breastfeeding mothers may also benefit from taking a multivitamin or prenatal vitamin to ensure they are getting all the necessary vitamins and minerals. These supplements may contain iron, copper, folate, and iodine, which are important for overall health and the development of the baby.

Iron supplements may be recommended for mothers who are at risk of iron deficiency or anemia. Copper is needed for the formation of red blood cells and connective tissue. Folate is important for the development of the baby's brain and spinal cord. Iodine is needed for thyroid function and the development of the baby's brain and nervous system.

It is important to speak with a healthcare provider before taking any supplements to ensure they are safe and appropriate for individual needs.

Potential Concerns and Precautions

Breastfeeding can be a wonderful experience for both mother and baby, but there are some potential concerns and precautions to keep in mind.

Caffeine

Consuming caffeine in moderation is generally considered safe while breastfeeding. However, excessive caffeine intake can cause irritability and sleep disturbances in infants. It is recommended that breastfeeding mothers limit their caffeine intake to no more than 300 milligrams per day, which is roughly equivalent to two cups of coffee.

Alcohol

Alcohol consumption while breastfeeding should be avoided or limited. Alcohol can pass into breast milk and may cause drowsiness, weakness, and abnormal weight gain in infants. It is recommended that breastfeeding mothers wait at least two hours after consuming alcohol before nursing their baby.

Medications and Drugs

Breastfeeding mothers should always consult with their healthcare provider before taking any medications or drugs. Some medications can pass into breast milk and may be harmful to the baby. It is important to inform the healthcare provider that the mother is breastfeeding so that they can prescribe medications that are safe for both mother and baby.

Mercury

Certain types of fish, such as shark, swordfish, and king mackerel, contain high levels of mercury and should be avoided while breastfeeding. Mercury can pass into breast milk and may harm the baby's nervous system. It is recommended that breastfeeding mothers limit their consumption of fish to no more than 12 ounces per week.

Diabetes

Breastfeeding can help regulate blood sugar levels in mothers with diabetes. However, it is important for these mothers to monitor their blood sugar levels closely and to consult with their healthcare provider regarding any necessary adjustments to their medication regimen.

Colic, Vomiting, Eczema, Rash, and Diarrhea

Breastfeeding can help reduce the risk of colic, vomiting, eczema, rash, and diarrhea in infants. However, if the baby experiences any of these symptoms, it is important to consult with a healthcare provider to rule out any underlying medical conditions.

In summary, while breastfeeding is generally considered safe and beneficial for both mother and baby, it is important to be aware of potential concerns and precautions. Breastfeeding mothers should consult with their healthcare provider regarding any questions or concerns they may have.

Diet Considerations for Breastfeeding Mothers

Breastfeeding mothers require more calories than usual to meet their nutritional needs while breastfeeding. According to the CDC, they need an additional 450-500 calories per day. A balanced diet with a variety of foods is essential to ensure that the mother gets all the necessary nutrients.

Carbohydrates are an essential source of energy, and breastfeeding mothers should include them in their diet. Whole grains, fruits, and vegetables are good sources of carbohydrates. Fiber is also essential for digestive health, and breastfeeding mothers should aim to consume 25-30 grams of fiber per day.

A balanced diet should include healthy fats, such as those found in nuts, seeds, and oily fish. These fats are essential for brain development in infants and can also help mothers maintain healthy skin and hair.

Breastfeeding mothers should aim to consume foods from all food groups, including protein foods such as meat, poultry, fish, eggs, beans, and dairy products. Vegetarian and vegan mothers can get their protein from sources such as tofu, tempeh, and legumes.

It is also essential for breastfeeding mothers to stay hydrated. They should drink plenty of water and consume other fluids such as milk, juice, and herbal tea.

In summary, breastfeeding mothers require a balanced diet with a variety of foods to meet their nutritional needs and ensure that their infants receive all the necessary nutrients. They should aim for an additional 450-500 calories per day and consume foods from all food groups, including healthy fats and carbohydrates. Staying hydrated is also essential.

Questions? Email Jack Newman at drjacknewman@sympatico.ca or Edith Kernerman at breastfeeding@sympatico.ca or consult: Dr. Jack Newman’s Guide to Breastfeeding (called The Ultimate Breastfeeding Book of Answers in the USA) or our DVD, Dr. Jack Newman’s Visual Guide to Breastfeeding; or The Latch Book and Other Keys to Breastfeeding Success; or L-eat Latch & Transfer Tool, or the GamePlan for Protecting and Supporting Breastfeeding in the First 24 Hours of Life and Beyond. See our website at www.drjacknewman.com. To make an appointment email breastfeeding@ccnm.edu and respond to the auto reply or call 416-498-0002.

Handout Breastfeeding and Other Foods, Revised May 2008
Written and Revised by Jack Newman, MD, FRCPC 1995-2005
Revised by Edith Kernerman, IBCLC, and Jack Newman, MD, FRCPC © 2008

This handout may be copied and distributed without further permission,
On the condition that it is not used in any context that violates
The International WHO Code on the Marketing of Breastmilk Substitutes